Everything you need to know about functional freeze

Does it ever feel like something isn’t quite right, like you’re disconnected or lack motivation, but neither anxiety or depression quite fit? You could be experiencing functional freeze

What is functional freeze?

Functional freeze refers to a mental, physical, and emotional state where you find yourself stuck mentally. So while you may be able to go on about your day-to-day activities like normal, but you still feel stuck. Counselling Directory member and therapist, Katie Evans, BA(hons), Dip.Psych, explains more about functional freeze.

“Functional freeze is when you are able to outwardly function and complete daily tasks such as going to work, seeing friends and preparing meals, but psychologically you are still stuck in this freeze mode. It is often described as being ‘tired and wired’, feeling heightened anxiety levels and a lack of desire to do things at the same time.”

A bit like a constant low level of anxiety combined with a lack of motivation and numeness, functional freeze can be caused by any numbner of different reasons. For example, if you are experiencing high levels of stress, are feeling burnt out or like your life is lacking direction, you can begin to feel like everything is stuck in place. This, in turn, can lead to retreating mentally, leaving you feeling numb and apathetic. 

Signs to look out for can include:

• feeling exhausted and too tired to exercise despite having nervous energy
• difficulty feeling motivated or looking after yourself
• feeling low-levels of fear, anxiety or dread that don’t seem to have a cause
• wanting to avoid friends or loved ones 
• Feeling disconnected from how you’re feeling and the world around you
• putting off starting or finishng tasks, as it feels like you’ve got too much to do and everything is too difficult

If you find yourself experiencing functional freeze for a while, you may find it harder to communicate or socialise with others, meaning your relationships and even your work may be affected. The more time you feel disengaged and stuck, the more likely you are to start feeling self-critical. 

How long can functional freeze last?

How long you experience functional freeze for can vary from person to person. Typically, it lasts around a day or two. If you find it lasting for two or more weeks, or happening more often for longer or more intensely, it could be a sign that something else may be going on, and you may want to speak with your GP. 

How do I get out of functional freeze?

If you find yourself feeling stuck or you’re worried you may be experiencing functional freeze, try and:

Get active. Physical activity isn’t just good for your body, but for your mind, too. Light to moderate exercise can help lessen tension, mental fatigue and stress while giving you a natural energy boost. It can also help you to feel more focused, motivated, and create a sense of achievement. Doing exercise that you enjoy can also help you to have fun; the more you enjoy exercise, the more likely you are to do it again, so why not try and build a healthier relationship with exercise. 

Reconnect with nature. Studies have found that spending more time outside in nature can help to decrease anxiety levels and lessen stress. Regularly accessing green spaces has been linked to lower risks of depression and improved concentration. Try and spend time in your garden or the local park, go for forest walks, or just spend time outdoors enjoying the change in scenery. 

Try mindfulness. Mindfulness is all about paying attention to what you can feel in the moment. Practising mindfulness can help you to become more aware of your thoughts and feelings, helping to feel less overwhelmed and more connected. Discover more about how to practise mindfulness.

Working with a therapist 

Working with a therapist can offer the chance to talk about why you may be feeling stuck right now, as well as to introduce you to helpful techniques that can help you manage functional freeze. A therapist can help you to:

• learn how to manage stress, recognise the signs of freeze response, and find ways to reconnect your mind and body
• discover what is causing you to experience functional freeze and how you can tackle the signs if you feel them again in the future
• teach you helpful therapeutic techniques that can lessen your freeze response, such as mindfulness practices and grounding techniques
• provide a safe space free of judgement for you to share and talk openly

To find out more about different types of therapy available and how therapy can help you, visit Counselling Directory.